You are feeling it. The hot flashes, the sleepless nights, the mood swings. This means menopause has arrived and your body is changing in ways that have you Googling at 2 am, wondering if this is all normal.
No more suffering in silence or thinking you have to just "power through" menopause. Let’s learn how to ease menopause symptoms, boost energy, and embrace this new stage of womanhood with grace.
Understanding menopause - What it means and when it starts
Menopause for women marks the end of the menstrual periods and fertility. It's a normal part of ageing that signals your transition into midlife.
The average age for menopause is 51 years, but it can happen as early as your 40s or as late as your mid-50s. Perimenopause, the transitional time leading up to menopause, can last 4 to 6 years. Also, during this transition, your ovary function and production of hormones like estrogen and progesterone decline. Thus, taking care of your hygiene and mental health is really important.
Common menopause symptoms
The most common symptoms of menopause include -
· Hot flashes - Sudden warmth, especially in the face, neck, and chest.
· Irregular periods - Heavier or lighter bleeding, longer or shorter periods.
· Vaginal dryness - Due to decreasing estrogen, the vaginal lining becomes drier and thinner.
· Mood changes - Irritability, depression, anxiety. Hormone changes can impact mood and stress levels.
· Insomnia - Difficulty falling asleep or staying asleep. Fluctuating hormones and hot flashes often disrupt sleep.
· Weight gain - Slower metabolism and hormone changes make it more difficult to maintain a healthy weight. So, remember, exercise and diet are key.
Eating right during menopause - Nutrition tips
As your hormone levels fluctuate during menopause, maintaining a balanced diet is key. Here are some nutrition tips to keep you healthy during menopause -
· Calcium and vitamin D - Hormonal changes can cause bone loss, increasing the risk of osteoporosis. Calcium and vitamin D are, therefore, essential. Aim for 3 cups of dairy or fortified dairy alternatives and fatty fish like salmon thrice a week. If needed, consider supplements.
· Plant power - Aim to fill your plate with many colorful fruits, vegetables, and whole grains. These are powerhouses of essential vitamins, minerals, and fibre, which promote overall health and hormonal balance.
· Healthy fats - Omega-3 fatty acids and monounsaturated fats reduce inflammation and promote heart health. Enjoy flax seeds, chia seeds, almond butter, olive oil, nuts, etc. Limit saturated fat from red meat and full-fat dairy products.
· Stay hydrated - Drink plenty of water and decaffeinated beverages to stay hydrated. This helps with menopause symptoms like hot flashes and moisturises your skin and tissues.
· Watch portion sizes - Metabolism slows with age, and declining estrogen levels can make it harder to maintain a healthy weight. Eat reasonable portion sizes, especially for high-calorie foods. Fill half your plate with vegetables and fruits at each meal.
· Limit caffeine and spicy foods - Both can trigger or worsen hot flashes and insomnia. Cut back on coffee, tea, and spicy cuisines. Herbal tea, warm milk with honey, and fresh fruit smoothies make good alternatives.
Beyond hormones - Lifestyle tips for women facing menopause
Here are some lifestyle tips you need to keep in mind during menopause -
· Maintain a moderate weight - It’s common to gain weight during menopause. This can be due to changing hormones, ageing, lifestyle, and genetics. Gaining excess body fat, especially around the waist, increases the risk of developing diseases such as heart disease and diabetes. In addition, body weight may affect menopause symptoms.
· Reduce stress - Menopause often brings emotional changes that can increase stress and anxiety. Stress-reduction techniques for your mental health, like meditation, yoga, mindfulness, and deep breathing, help improve mood and sleep and decrease the severity of several symptoms.
· Find physical activities you enjoy - The key is to choose exercises you like so you stick with them. Walking with a friend, taking a dance class, or doing yoga are great social activities that boost your motivation. Even just going outside for some gardening or walking your dog counts. The important thing is to move your body every day.
· Stay on top of your health - During menopause, regular health check-ups become even more important. Be sure to schedule -
· Bone density scans - Check for signs of osteoporosis.
· Mammograms - Essential for breast cancer screening.
· Check-ups with your doctor - Monitor blood pressure and cholesterol and discuss any concerning symptoms.
Empower yourself for the journey ahead
The journey through women’s menopause is a rollercoaster. Adopting these wellness strategies and prioritising your health will give you the strength and tools to navigate this transition easily and confidently.
Invest in a health insurance plan tailored to your unique needs as a woman. Consider HEALTH POWHER by Generali Central, which offers comprehensive coverage for women-specific health concerns, empowering you to take charge of your health and prioritise your needs.
Your hormones do not define you. Menopause is just another chapter in the adventure of "you". Rock it!
